T-Bone Nutritional Facts: Everything You Need to Know About T-Bone and Your Health

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Nutrition might not be the first thing you think of when you’re digging into a big plate of T-bone steak. This steakhouse favorite is huge, beefy, and tasty, making it a menu staple.

But if you’re on the path to making over your diet in a healthy way, it’s a good idea to know more about everything you put into your body, including steak. This guide is all about T-bone nutrition and the good and bad nutrients it adds to your diet. 

T-Bone Steak Nutritional Facts

Although a suggested steak serving is three ounces, it’s not uncommon for a T-bone steak to be much larger. In fact, many T-bone steaks are about 16 ounces or larger. For the purpose of this guide, we’re going to use the USDA’s 100-gram serving size, which is just about 3.5 ounces, to discuss the nutritional value of T-bone.

  • Calories: 219
  • Total Fat: 11.4 g
  • Saturated Fat: 4.7 g
  • Cholesterol: 80 mg 
  • Sodium: 67 mg
  • Carbohydrates: 0 g
  • Protein: 27.3 g 
  • Zinc: 4.7 mg

Keep reading to learn more about the good and bad nutritional sides of T-bone steak.

The Good

What does T-bone steak have going for it in the nutrition department? Here are some of its highlights:

Excellent Protein Source 

We absolutely can’t discount the fact that steak, in almost any form, is an excellent source of protein. Just a normal 100-gram serving of T-bone steak packs in more than 27 grams of protein. For some people, that’s about half of what they need in a day.

T-bone actually has a little more protein than other types of steak, too, by a couple of grams per serving. If you’re someone who likes to get as much protein as possible in your diet without adding a ton of carbohydrates, too, this steak is a good option. Zero carbs and lots of protein make for a relatively healthy way to get your muscle-building nutrients in.

Low Sodium

Compared to other steaks, T-bone has a slightly lower sodium level, although all steaks are naturally low in sodium. According to the CDC, sodium can raise blood pressure to unhealthy levels, and about 90% of Americans have too much of it in their diets.

One thing to watch out for: adding lots of salt to your steak. It’s normal to salt T-bone before cooking it to help it get a good sear. Many people also salt the steak after cooking to boost its flavor. While a little salt shouldn’t hurt, adding too much can quickly boost the sodium level to unhealthy standards. If you’re watching your salt intake, give a light sprinkle of salt to both sides of a T-bone steak and let the natural flavors come through.

Thumbs Up on Vitamins and Minerals

T-bone steak offers lots of vitamins and minerals that your body needs for overall health, including zinc, iron, and calcium. It’s also a good source of selenium, which combats free radicals in the body and supports thyroid health. Vitamin B-6, Vitamin B-12, potassium, and phosphorus are also found in one delicious slice of T-bone steak. 

The Not-So-Good

A piece of T-bone steak — or, really, any steak — isn’t necessarily bad for your diet unless your doctor has specifically told you to avoid red meat for various reasons. However, the problem with T-bone is that one piece of it is much larger than a suggested steak serving of three ounces. That’s about the size of your fist, but a T-bone can easily take up a large plate all by itself.

Therefore, it’s crucial to watch your serving size more than anything else. Consider splitting your T-bone with another person to cut down the portion and make it more manageable to fit into your daily calorie budget. Remember that about 3.5 ounces of T-bone is around 219 calories, so doubling that would boost what you eat close to 440 calories. 

Fat is another consideration. That doubled portion of T-bone would add over nine grams of saturated fat to your diet for the day, and the American Heart Association recommends no more than 13 grams for a 2,000-calorie diet.

If you want to stick to a larger portion of T-bone, perhaps trim most of the fat off before cooking it to get a leaner cut. 

Conclusion: T-Bone Nutritional Facts

Now that you know that watching portions and trimming fat can help you enjoy T-bone steak more healthily, you might consider ordering T-bone from Chicago Steak Company. Our steaks are hand-cut from the tenderloin and are available in Premium Angus or USDA Prime Wet Aged varieties, both of which are aged to perfection for outstanding flavor and texture. Chicago Steak Company steaks fall in the top 2% of beef worldwide, and we stand by them with our quality guarantee.